Daily Life
From Everyday Life: Growing Stronger Together
Every morning when you open your eyes, you see a loved one beside you—maybe your partner or your mother. Many shared moments together can take on a whole new meaning when, for example, a familiar word is forgotten, an everyday address is mixed up, or someone looks you in the face and asks, “Who are you?” Living with neurological disorders like Alzheimer’s and Parkinson’s deeply affects not just the patient, but their loved ones as well. Perhaps the hardest part is witnessing how once lively minds slowly fall silent, day after day. But we must remember—there is always hope. Research in neurology and cognitive science repeatedly shows how daily habits can powerfully support brain functions and memory. In this article, I’ll share ten science-based habits that you can easily incorporate into your life, all designed to strengthen cognitive functions for both you and your loved ones. Because we know—even a small step can create precious memories for today and tomorrow.
What Are Cognitive Functions and Why Are They Important?
Cognitive functions include all mental processes such as learning, memory, attention, language, problem-solving, and planning. Studies, as pointed out by the Alzheimer’s Association, show that cognitive abilities enable independence in daily activities and improve quality of life. Small changes in daily habits can make significant differences over time.
1. Active Mind Exercises
Our brains, just like our muscles, grow stronger with continuous use. Mentally stimulating activities such as sudoku, puzzles, brain games, learning a new language, or picking up an instrument enrich neural connections. A 2018 study showed that Alzheimer’s patients who solved puzzles at least three times per week experienced cognitive decline 21% slower than those who did not (Source).
2. Moving: Physical Activity and Brain Health
Exercise feeds not only the muscles but also the brain. A scientific review published in 2020 showed that exercise strengthens memory functions by encouraging the formation of new brain cells (neurogenesis) and increasing blood flow to the brain. Starting with 20–30 minutes of light walking, yoga, or simple home workouts each day is a good first step.
3. Eating Healthy and Balanced
The Mediterranean diet (rich in vegetables, whole grains, olive oil, and fish) provides strong evidence for slowing cognitive decline (Source). Especially antioxidants, the omega-3 in oily fish, and B vitamins support brain health. Eating fish at least twice a week, plenty of fruits and vegetables, and avoiding processed sugars and refined grains make a big difference.
4. Keeping Social Connections Alive
Loneliness rapidly weakens cognitive abilities. According to the American Academy of Neurology, being socially active can reduce the risk of dementia by up to 26% (Source). Chatting with those close to you, having tea with a friend, paying a short visit to a neighbor, or joining online communities all benefit both morale and brain health.
5. Harnessing the Power of Sleep
Sleep is a golden process where the brain repairs itself and integrates what’s been learned into long-term memory. Research shows that getting 7–8 hours of quality sleep at night can slow cognitive decline, especially in dementia and Alzheimer’s patients (Source). Reducing screen brightness in the evenings and establishing a nightly routine can help with this.
6. Calming the Mind with Daily Routines
Simple, repetitive routines—like making your bed every morning or reading the newspaper after breakfast—activate the brain’s “habit loop,” supporting independent living and keeping a sense of time alive. Keeping a small journal from time to time can help bring back lost memories and open the door to emotional sharing.
7. Coping with Stress in Healthy Ways
Stress can cause the release of harmful chemicals in brain cells and lead to shrinkage in memory regions. Breathing exercises, a short meditation, reading an interesting book, or taking up a small hobby all help lighten emotional burdens and refresh the mind. Coping with chronic stress has been shown to reduce Alzheimer’s risk by 24% (Source).
8. Being Open to Learning
No matter how old you are, learning is always possible! Trying a new recipe, producing new motifs from an old craft, or discovering new music increases brain flexibility. Studies show that individuals open to lifelong learning maintain their daily functioning longer, even at the onset of Alzheimer’s.
9. Spending Time in Nature
Spending time among greenery or blue spaces—walking in a park or garden—reduces cortisol levels and improves focus. In Japan, “Shinrin-yoku” or “forest bathing” is very popular and effective for reducing mental fatigue. Being in touch with nature a few times a week nourishes both mind and spirit.
10. Regular Communication with Doctors and Specialists
Every bit of information and observation matters. Regular check-ins with specialist physicians, ensuring adherence to medication and treatment, and quickly acting on any cognitive changes make a big difference. Furthermore, getting personalized advice for each stage—from mild cognitive impairment to advanced cases—improves quality of life.
We know—this isn’t easy. Sometimes, applying all these tips in a single day can be tough. But always remember, allowing yourself small breaks doesn’t make you weak. Trying even one of them each day is a huge step for both yourself and your loved one. Don’t forget: hope grows with knowledge and love.
Summary Table: 10 Habits To Strengthen Cognitive Functions in Daily Life
Habit | Short Explanation |
|---|---|
Mental Exercise | Puzzles, sudoku, learning a new language |
Physical Activity | Walking, yoga, light exercises |
Healthy Nutrition | Diet rich in vegetables, fish, and olive oil |
Social Activity | Interaction with family and friends |
Sleep Pattern | Regular, quality nighttime sleep |
Daily Routines | Simple, repetitive habits |
Reducing Stress | Meditation, breathing exercises |
Openness to Learning | New hobbies, recipes, skills |
Time in Nature | Walking in parks and gardens |
Expert Communication | Regular check-ups with doctors and specialists |
Some Final Notes
Remember, strengthening cognitive health isn’t limited to just these items. Approaching things with love, being patient, and most importantly—taking care of yourself too—are key parts of the journey. Sometimes it’s while watering a flower, sometimes while sharing a memory, or even just sitting together in silence that we grow stronger together. We hope you find the courage to start anew each day and know that we’re here to support every hopeful step you take.
References
Bir Sonraki Okuma
